Carbonated water has long been hailed as a healthy drink, it’s your go-to when you finally kick your diet coke addiction, or it’s great for any time you want to stay hydrated but are tired of plain old tap water.
It’s still water after all… it may be fizzy, but it’s still water, right?
So, is carbonated water good for your health?
Carbonated drinks are considered unhealthy primarily because of their sugar content, but researchers at Birzeit University in Palestine wanted to find out whether it’s actually the gas they contain that’s to blame.
In the study, rats were given tap water, carbonated water, regular soda and diet sugar-free soda. The scientists, who published the study in the journal Obesity research and clinical practiceThe researchers found that giving rats carbonated drinks rather than water caused them to gain weight more quickly, and this weight gain was due to increased levels of the hormone called ghrelin, which controls hunger.
The researchers then looked at 20 young men to see if the same results they found in rats held true: They also had higher levels of the hormone ghrelin.
The study didn’t look at the effects of carbonated water, but scientists found that the effects were due to the gas in the drink, not the sugar, so they speculate the same applies to carbonated water.
In fact, carbonated water Zero calories So, there is little chance of weight gain.
Will drinking carbonated water make me gain weight?
The NHS points out that the study was only tested on rats and had a very small sample of men, so it cannot be generalised. all “The study did not look at other unhealthy lifestyle factors that may lead to weight gain. For example, people who drink a lot of soda may also have poorer diets overall and be less active, the researchers said.
Duane Mellor, a spokesman for the British Dietetic Association, reviewed the findings and said: “There is currently no evidence in humans that carbonated water leads to weight gain as the short-term effects on hunger-related hormones in young adults cannot be extrapolated to weight gain.”
Similarly, Laura Southern, nutritional therapist at London Food Therapy, says people should be more worried about carbonated, sugary drinks than sparkling water.
“This is a very small study, and many studies have shown that sugar and sweeteners in carbonated drinks [which] It is very harmful to health,” she said. Cosmopolitan UK“So while we recommend limiting your intake of carbonated drinks that contain sweeteners and sugar, you shouldn’t be too concerned about the risk of weight gain from carbonated water.”
Does carbonated water help with hydration?
Dr Emma Derbyshire, an adviser to the National Hydration Council, says we should drink around two litres of fluid a day, which can come from both food and drink – “water (stilled or sparkling), tea, coffee and juice”. The council suggests that 70-80% of the water we consume should come from drinks, and 20-30% from food.
“Plain water – whether it’s spring water, sparkling water or tap water – is the healthiest way to stay hydrated, but many of us don’t drink enough of it,” she said.
Personal trainer and nutritionist Tom Oliver says that sparkling water is just as effective at hydrating you as regular water: “Your body is about 60% water, and you’re constantly losing fluids through sweat and urine. To stay optimally hydrated, I recommend drinking 1.5 litres of sparkling or still water a day,” Oliver says.
He added that while filtered water is always a healthier option, “it’s not correct to say that carbonated water is a bad option.”
Nutritionist Karen Newby also says her biggest goal with her patients is to get them to drink water first and foremost, so if they’re unwilling to drink enough water, Newby says it’s a good idea to start with soda and slowly work your way up to tap water.
What are the benefits of carbonated water?
Southern says carbonated water has some health benefits: A study published in 2005 found that postmenopausal women had increased calcium levels in their bodies after drinking a liter of carbonated water every day.
A 2011 study of older stroke patients who suffered from constipation found that after drinking carbonated water, they had easier trips to the bathroom (sorry if you’re reading this at dinnertime) and experienced less constipation.
Meanwhile, if you suffer from irritable bowel syndrome (IBS) – a common condition that causes cramps, bloating, diarrhea and constipation – nutrition expert Angelique Panagos says that carbonated water could cause the following symptoms: more I’m swollen.
“Some studies have shown that it can have a positive effect on digestion and help relieve symptoms of constipation,” she says. “However, some people may find that it can make them feel bloated because it has a lot of bubbles. If you’re prone to bloating or suffer from IBS, I recommend avoiding drinking large amounts of carbonated water.”
A report on IBS from King’s College Hospital in London backs this up, recommending avoiding carbonated drinks (including sparkling water) as they may worsen symptoms, especially in terms of bloating.
Panagos Even if you don’t have IBS, it says not to drink large amounts of carbonated water, especially before or after meals, because it can reduce stomach acid. Carbonated water also contains sodium (salt). It’s fine to drink carbonated water, especially if you’re very dehydrated, but you still shouldn’t drink large amounts.
According to a spokesperson for the National Hydration Council, “The amount of sodium in carbonated water will vary from brand to brand depending on the geology of where it comes from, as the mineral is naturally occurring. The amount of sodium in bottled water will be listed on the label.”
Is carbonated water bad for your teeth?
Mellor says the biggest health risk from carbonated water is that the carbonation can erode teeth, wearing away the enamel on the surface. “Enjoy carbonated water in moderation, preferably with food,” he advises. “But tap water is cheaper and may be better for your teeth.”
But it’s also worth noting that it’s 100 times gentler on your teeth than sugary sodas.
Overall, experts are pretty much in agreement that carbonated water doesn’t directly lead to weight gain. After all, it literally has zero calories. So basically, stick to drinking water, which is super important for your health, and avoid drinking too many sodas and sugary, sweetened drinks. Simple.
Olivia Blair is the Entertainment Editor (Luxury) at Hearst UK, working for ELLE, Esquire and Harper’s Bazaar. Olivia covers all things entertainment and has interviewed the likes of Margot Robbie, Emma Stone, Michaela Coel and Ryan Gosling.
Chloe Bowen is a former Features Intern at Cosmopolitan UK. She has a BA and MA in Journalism and since joining the Cosmo team she’s written about everything from sex and dating to mental health, culture, body image and books. In her spare time you can find her cooking delicious vegan food, taking yoga classes, binge-watching true crime documentaries or going for long walks accompanied by expensive oat milk flat whites.
